Tuesday, February 8, 2011

Mashed Cannellini Beans - A Quick Healthy Sidedish


This protein and fiber rich side dish is a healthier and more filling alternative to mashed potatoes. Packed with magnesium, iron and folate, cannellini beans have twice as much iron as beef! Try this quick, tasty dish tonight.

Full recipe and photos after the jump

Prep Time: Less then 5 minutes
Cook Time: 15-30 minutes

Ingredients:
1 cup dried cannellini beans, soaked and ready to cook (or 2 15oz cans, rinsed and drained)
1 tbsp extra virgin olive oil
1 tsp minced garlic
2 tbsp fresh rosemary, chopped (or 1 tbsp dried)
2 tbsp fresh grated parmesan cheese
1 cup low sodium veggie broth

Step by Step Instructions:
1. In a medium saucepan, sautee garlic in olive oil until it begins to brown

2. Add beans, veggie broth, rosemary and black pepper

3. Cover and simmer med-low for 30 minutes, until beans are soft (15 for canned beans)

4. Mash beans, mix in parmesean cheese

5. Serve! Garnish with more cheese and parsley, if desired

Nutrition Info: makes 4 servings
200 Calories
12g Protein
11.5g Fiber

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1 Comments:

At February 9, 2011 at 7:54 AM , Blogger Colleen said...

Will be making this tonight! Looks and sounds delicious. I have been looking for an alternative to mashed potato dishes this time of year. Lately I have been roasting and mashing cauliflower for the boys, but I am LOVING this recipe.

 

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